Hallowee Week

Monday
(Mock Weightlifting Comp Prep)
Go over rules for Saturdays for those doing the comp.
1) NO PRESS OUTS,
2) 2 minutes to complete your lift
3) Must convert lifts to Kilos... use your phone
4) Have fun there will be some more minor rules given on Saturday

B) Find Heavy Snatch for experienced lifters,
Newbies will do 5x3 Snatch Balance

C)for time
400m Run
15 Full Snatches 135/95
400m Run
12 Power Snatches
400m Run
9 OH Squats

Tuesday
Clean & Jerk
(Mock Weight Lifting Comp Rules prep)
1) Must lock out immediately no press outs
2) Knees may not touch Elbows at all during the clean
3) Lifter/coach must have lifts converted to kilos not pounds before the lift.

B)Lifters with experience or competitors may do Clean and Jerk
Newbies will do Front Squats Into a Shoulder to OH from the rack.

C)6x
200m Run
5 Clean and Jerks 145/105
1min rest between sets

Wednesday
Lurong Living Challenge Wod
(The Final wod/Week of the Challenge)
8 Min. Amrap
"Chamionship Complex Retest"
L3 185/125, L3Masters&L2 135/85, L2 Masters 115/65, L1 65/35, L1 Masters 45/35

5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead

B) Bench Press 5x5
    Farmer Carry 5x100m ahap

Thursday
Back Squats
15-13-11-9-7-5-3-1

B)2RFT
10 Back Squats 155/105
20 Cal Row

Friday
Hang Cleans Work up to Heavy Single

B)21, 15, 9
Burpee Over Bar
Hang Clean n Jerk 115/80
Knees To Elbows

Saturday
Max Out Saturdays/Lurong Living Challenge WOD

B)5 RFT
25 Wall Balls 20/14
15 Chest To Bar Pull Ups
5 Sumo Deadlift High Pulls 95/65

Sunday
No Classes